Drop a Size in Two Weeks Flat! plus Collins GEM Calorie Counter Set. Joanna Hall

18.1g

      Cook the vegetables as instructed on the package. Heat a lightly oiled pan or griddle and sear the steaks on each side for 4 minutes.

      While the steaks are cooking, put the sauce in a pan with the wine and cook through, stirring well.

      Place the steaks on warm plates with the vegetables, spoon the sauce around the steaks and serve.

       Quick Chicken and Chickpea Curry

       Info per serving:

      Calories: 363.0

      Fat: 3.0g

      Saturated Fat: 2.2g

      Protein: 40.9g

      Carbohydrate: 42.5g

       Serves 4

      2 onions, thinly sliced

      1 teaspoon light olive oil

      2 tablespoons curry paste

      2 cups chicken stock

      14oz cooked chicken breast meat, chopped

      14-oz can chickpeas, drained

      2 × 14-oz cans lentils, drained

      Soften the onion in the oil for 4–6 minutes. Stir in the curry paste and cook for 2 minutes.

      Add the stock, chicken and chickpeas and stir well. Bring to a boil and cook, uncovered, for about 15 minutes until the chicken is hot and the sauce has reduced and thickened.

      Heat the lentils through in the microwave and divide between each plate. Top with the curry and serve.

       Quick Zucchini Bolognese

       Serves 4

       Info per serving:

      Calories: 385.0

      Fat: 24.5g

      Saturated Fat: 9.4g

      Protein: 25.6g

      Carbohydrate: 19.1g

      1 teaspoon olive oil

      1 red pepper, seeded, cored and coarsely chopped

      1lb lean minced pork

      11-oz jar Arrabiata sauce (most supermarkets stock this)

      sprinkling of freeze-dried parsley

      8 zucchini, sliced lengthways with a potato peeler to make ribbons

      Heat the oil in a pan, add the red pepper and cook for 3–4 minutes.

      Add the pork and cook, stirring and breaking it up, until it starts to brown. Drain through a sieve to remove excess fat and return to the pan. Pour in the sauce and add two tablespoons of water. Partly cover the pan and cook for 15–20 minutes, stirring occasionally.

      Meanwhile, cook the zucchini ribbons in a pan of boiling water for 3–4 minutes until just cooked, and then drain. Divide between the plates and top with the meat sauce.

       Red Pesto Chicken with Cucumber Salad

       Serves 4

       Info per serving:

      Calories: 321.3

      Fat: 18.4g

      Saturated Fat: 6.3g

      Protein: 29.6g

      Carbohydrate: 8.6g

      4 skinned chicken breasts

      olive oil

      ¾ cup low-fat crème fraiche

      14-oz can chopped tomatoes

      3 tablespoons red pesto (fresh or from a jar)

      salt and freshly ground black pepper

      fresh basil and black olives (optional)

       For the cucumber salad:

      ½ cucumber, halved lengthways and seeded with a teaspoon

      1 spring onion

      Mitsukan seasoned rice wine vinegar (from any good supermarket)

      Fry the chicken breasts in a little oil until browned. Remove from the frying pan and place in a large saucepan or stove-top casserole dish.

      Combine the crème fraiche, tomatoes and pesto, season and pour over the chicken.

      Cover the chicken and cook over a low heat for 40 minutes.

      Meanwhile, thinly slice the halved cucumber together with the onion and put in a bowl. Pour over 2 tablespoons seasoned rice wine vinegar and mix in well. Leave for 30 minutes to allow the flavors to develop.

      Serve the chicken accompanied by the cucumber salad.

       FISH DISHES

       Best-Ever Caesar Salad

       Serves 2

       Info per serving:

      Calories: 319.5

      Fat: 29.5g

      Saturated Fat: 4.3g

      Protein: 7.9g

      Carbohydrate: 8.4g

      2 anchovy fillets

      1 large garlic clove, crushed

      1 teaspoon Dijon mustard

      1 teaspoon red wine vinegar

      ¼ teaspoon Tabasco or any hot pepper sauce

      ¼ cup olive oil

      1 large romaine lettuce, washed, drained and torn into bite-size pieces

      1 tablespoon freshly grated Parmesan

      Mash the anchovies with the back of a fork and put into a large bowl with the garlic, mustard, vinegar and pepper sauce. Mix well. Slowly drizzle in the olive oil, whisking all the time so it doesn’t curdle.

      Add the lettuce and cheese and toss together well. Add salmon, smoked salmon, flaked tuna or cold boiled eggs if desired.

       Wrapped Salmon

       Serves 2

      Squeeze of lemon juice

      4 skinless salmon fillets

      4½oz prosciutto ham, all fat removed

      1 package chives

       Info per serving:

      Calories: 338.0

      Fat: 18.4g

      Saturated Fat: 4.5g

      Protein: 39.3g

      Carbohydrate: 2.2g

      Preheat the oven to 180°C/350°F.

      Squeeze a little lemon juice over the salmon fillets and wrap two slices of ham around each piece of salmon. Place in an ovenproof dish and sprinkle with snipped chives. Bake in the oven for 8–10 minutes.

       Broiled Salmon with Basil and Lemon Dressing

       Serves 4

      4 salmon fillets